By Dr. Maria Villarini PT, DPT, CKTP, CYI
Many people put in lots of time and effort working out and lifting weights without ever achieving their desired goals. It can not be said enough times that desired results and body transformation require a combination of WHAT you fuel your body with (food, nutrients, and supplements) and HOW you challenge your body (Training Program: weight, resistance, repetitions, intensity, volume, variation). Some things that help with HOW you challenge your body is having some ACCOUNTABILITY with your workout. Some people call a friend to “check in” with and be accountabIe for even making it to the gym. Others will rely on using a heart rate monitor or a fancy watch to help keep them accountable of the efforts they put into their workout. But, If you want to see results and consistently have- Gains (muscular growth and development) then you need to start using your 1 Rep Max (1RM) for accountability.
“The CHALLENGE is not meant to be comfortable”
“The CHANGE is your reward”
Your 1RM is the maximum weight you can lift for an exercise with proper form for a maximum of 1 repetition. Using your 1 Rep Max will keep you honest with yourself and your efforts during a workout. It will help you set goals. It will help you develop a Training Program that will definitely lead to desired growth and development. That being said, people very rarely work with their 1 Rep Max on a consistent basis at the gym. In fact, the 1 Rep Max is often ESTIMATED and not actually tested to avoid injury and keep movements safe. You should avoid attempting to achieve or test your 1 Rep Max if you have only recently started strength training, recovering from an injury, or are not being guided and checked by a strength training professional.
Instead, your estimated 1RM can be used to design a training program or follow a given training program of particular percentage of effort. For example, if your goal is to train within 80% of your 1RM for a particular exercise, you should be able to lift a certain weight for a set number of repetitions until muscle failure. So, depending on your goals for training you can be more consistent and see better results by recording your 1RM and working within various ranges of that weight. Remember- credit is given for every time you are physically active- at the gym or in other forms. But, Let’s get real, if you don’t challenge your body enough, you won’t see change. The challenge is not meant to be comfortable. The change is your reward.
Click on the Link to calculate your ESTIMATED 1 Rep Max
Call 914-505-6556 or visit www.innerstrengthpt.org to make an appointment
for more assistance on Training Program Design, Training Technique,
Athletic Optimization, or Injury Prevention.
Dr. Maria Villarini is a licensed Physical Therapist specialized in Pelvic Rehabilitation of dysfunctions resulting from the Pelvis and Pelvic Floor (Bowel, Bladder and Sexual dysfunction) as well as performance optimization for Athletes. Dr. Villarini has helped to heal, educate, and empower men and women of various dysfunctions with the emphasis of a holistic approach and mind-body connection. Her education and experience as a classically trained dancer, marathon runner, weight lifter, and yoga instructor help her to bridge the gap between Sports Rehabilitation and Pelvic Rehabilitation to find the “Missing Link” and allow others to Live Life Without Limits. She continues to embrace her mission to Reduce The Time Of Suffering by educating patients, the health and wellness community, colleges, and doctors on available noninvasive and effective physical therapy treatments for these problems.